A progressive programme consisting of 3 concise sessions per week. Structured on consecutive days. With aim of improving or achieving strict and kipping handstand push ups. Starting with the foundations of tech and strength for your handstand push ups.
SESSION 1
BUILDING THE FOUNDATION OF STRENGTH
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First we need to build the strength require to perform or improve our our handstand push ups.
A. BARBELL STRICT PRESS
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4 SETS OF 5 REPS @ 80%1RM or establish a heavy 5 rep set.
rest 2:00 between sets.
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B. STATIC WALL ASSISTED HANDSTAND HOLD
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4 X 30 SECS
REST 1:00 BTW SETS
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TECHNIQUE FOCUS
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-SIMILAR HAND POSITION TO STRICT PRESS, SO WE HAVE A GOOD STRENGTH TRANSFER TO OUR HANDSTAND PUSH UPS.
- ABS TIGHT RIB CAGE PULLED DOWN
-HEAD NEUTRAL
- SPINE IN A NEUTRAL POSITION (NOT OVER EXTENDED OR FLEXED)
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C. STRICT BOX HANDSTAND PUSH UPS
HANDSTAND PUSH UPS- SCALINGS DEMO
5 SETS OF 5 REPS
REST 1:30 BTW
ESTABLISH A HARD SCALING FOR A MODERATE TO HARD 5 REP STRICT HSPU. THIS CAN BE WALL SUPPORTED OR SCALED AS SHOWN IN DEMO. WE ARE BUILDING STRENGTH HERE BUT NOT TO THE POINT OF FAILURE, BUT WE ARE ALSO ENGRAINING A MOVEMENT PATTERN. SO AS WE INCREASE DIFFICULTY, THIS IS ALREADY ESTABLISHED. BOX HANDSTAND PUSH UPS RESTRICT OUR ABILITY TO OVER EXTEND OUR SPINES WHEN PRESSING WHICH ISOLATES THE SHOULDERS A WHOLE LOT MORE WHICH IS GOOD FOR OUR PURPOSE OF BUILDING STRENGTH. IF YOU ARE ABLE TO HSPU BACK TO WALL HOW STRONG CAN YOU HOLD YOUR MIDLINE? THIS IS NOT EFFIECEINT.
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TECHNIQUE FOCUS
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- ABS TIGHT RIB CAGE PULLED DOWN
- CREATING A TRIANGLE AT BASE SUPPORT
- EXTERNAL ROTATION OF SHOULDERS TO CREATE TORQUE. AND REPLICATE OUR PRESSING STRENGTH PRESSING POSITION.
- ELEVATE BOX HEIGHT TO INCREASE DIFFICULTY
- FEET CLOSER TO HANDS SO TORSO IS STACKED AS CLOSE TO VERTICAL AS POSSIBLE IS THE GOAL.
- INCREASE DIFFICULTY WITH A DEFICIT AS A FINAL SCALING.
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